STRETCHING

• 3X30s SINGLE ARM BANDED LAT STRETCH/SIDE + 30s SPLIT STANCE FORWARR FOLD/SIDE

ACCESSORY WORK

• A) 4X10 RING ROWS (REST 1 MIN)

• B) 4X8 DB WEIGHTED WINDMILL/SIDE (REST 1 MIN)

CONDITIONING

FOR TIME

• 800M/650M ROW

• 50 WALL BALLS 20/14 LBS

• 20 DB DEVIL PRESS 35/25 LBS